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Spanish Omelet

Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation

En Español (Spanish Version)

Nutrition Facts

Serving Size	¼ recipe
Calories	210
Calories from Fat	30
Total Fat	4 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	280 mg
Total Carbohydrate	29 g
Dietary Fiber	3 g
Sugars	6 g
Proteins	15 g
Vitamin A	20% DV
Vitamin C	40% DV
Calcium	6% DV
Iron	20% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times TOP

Servings	4
Preparation Time	20 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation TOP

Ingredients	Measures
Baked potatoes, diced	2
Fat-free egg substitute	2 cups
Large tomato, seeded and diced	1
Minced fresh parsley	2 tablespoons
Garlic cloves, minced	2
Olive oil	1 teaspoon
Large onion, minced	1
Trans fat-free margarine	2 teaspoons

Directions
In a large non-stick frying pan over medium heat, cook the potatoes, onions, tomatoes, parsley, and garlic in the oil until most of liquid has evaporated from the tomatoes.
Transfer to a large bowl and stir in eggs.
Wipe out the frying pan, then place it over medium-high heat and let stand for about 2 minutes. Add 1 teaspoon margarine and swirl the pan to distribute.
Add half of the egg mixture; lift and rotate pan so that the eggs are evenly distributed.
As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
Turn the heat to low, cover the pan and cook until the top is set. Invert onto a serving plate.
Cut into wedges. Repeat with the remaining 1 teaspoon margarine and egg mixture.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 1; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

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